Ingredients:
2 3/4 cup
Instructions:
, water
2 tsp Olive oil
1/4 tsp Salt
1 1/4 cup Brown rice
2 lb Lean ground turkey
1 medium Onion, chopped
2 Cloves garlic, finely
-chopped
2 28-oz cans peeled tomatoes
-chopped with juice
16 oz Can tomato sauce
1 tsp Hot red pepper sauce, or to
-taste
1/2 tsp Dried oregano
1/2 tsp Black pepper
Servings: In a medium saucepan, bring cups water, the oil, and salt to a boil
over high heat. Add the brown rice, reduce the heat to low, and
simmer covered for about 50 minutes, until the rice is tender. Drain
the rice if necessary, and set aside.
Meanwhile in a large nonstick skillet, cook the ground turkey, chopped
onion, and garlic over medium heat for about 7 minutes, stirring
occasionally, until the turkey loses its pink color. Stir in the
tomatoes and their juice, tomato sauce, hot pepper sauce, oregano,
and black pepper.
Bring to a simmer, reduce the heat to low, and cook, uncovered, for
about 45 minutes. Stir in the cooked brown rice, simmer an
additional 5 minutes, and serve immediately.
Per serving: Calories: 225, Protein: 25 g, Carbohydrates: 28 g, Fat:
2 g, Cholesterol: 58 mg, Sodium 700 mg, Fiber: 4 g, 8 percent
calories from fat. Source: The Healthy Firehouse Cookbook.
|
